Seated Bicep Curl

Learn how to perform seated bicep curls with video and instructions by SHOCK App trainer, Ashley Steele.

How to Seated Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Sit in good posture with your feet planted firmly on the ground, positioned hip-width apart, arms by the sides, holding weights in each hand.

  2. Curl the weight toward the shoulders by bending the elbows until the arms are fully flexed. Squeeze and hold the end-range of motion, and lower the weights slowly until both elbows are entirely straight.

  3. Pause briefly in the starting position, and repeat the bicep curls for the specified amount of time or repetitions.

  4. Isolate the biceps by keeping the elbows in a fixed position at the sides as you perform the bicep curls.

  5. You should feel this exercise working the arms and biceps.   

Alternative Exercises:

Bicep Curl  Neutral Bicep Curl

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